Smithers – Page 2 – F3 Knoxville

Dad took the T-bird away

February 13, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), FixerUpper, Bookman, Swimmies (Nathan Chesney), Shotgun, Mouthwash, @spellcheck
FNGs: None
COUNT: 8
WARMUP: SSHs, lbacs, Moroccan night clubs

THE THANG:
Mosey around track
Stretching
Lines
Merkins, LBCs, Squats (15,30,15)
Lines Bernies
CDDs, Dead Bugs, Flamingos (15,10,10)
Gassers (5 laps)
Hand Release Merkins, Imperial Walkers, Side Squats (15,10,10)
Mosey around Track
Super Marios (2x)
Merkins, LBCs, Squats (15,30,15)
Bear Crawl/Crawl Bear half court (2x)
Wide-arm merkins, suitcase crunches, lunges (10,15,10)
Side shuffle full court (2x)
Wall sit, wall sit, wall sit

MARY: stretching

ANNOUNCEMENTS: Rocky top rambler, haw ridge!

COT: improve on improving

3 HCs were not harmed during the making of this workout

February 9, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snitch (Cory Beilharz ), Snowbird, Cheney, Ribbed (Joshua Sagraves), Stripped, Headgear, Smithers
FNGs: None
COUNT: 7
See the preblast…

Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.

COT: A little friendly competition every once in a while can help push you further.

Let It Be

January 30, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Snowbird, Bookman
FNGs: None
COUNT: 3
WARMUP: SSHs, Cherry Pickers, moseying to the smokehouse

THE THANG:

With CMUs where applicable

7 exercises
7 reps each
7 rounds

(7/7)
Thrusters
Deadlifts
Swings
WW3 sit ups
Curls
Merkins
American Hammers

(3/7)
Lunges (7 each leg)
Chest presses
Bent over rows
Calf Raises
Rifle Carry High Knee Marches
Light Rails
Burpees

MARY: no time

ANNOUNCEMENTS: convergence tomorrow

COT: Let It Be even though we listened to Abbey Road

Whoops

January 9, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

Wide and Strong

January 7, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT: